Obitim

Cheers Orion!

Cheers for the advice! I do unweighted hip raises during my warm up, so maybe hip thrusts may assist, or KB swings if I can do them right!

No worries, my original post wasn't the most helpful (I was on nights and getting to the end of my shift, suspect my brain was going sideways! :)) I usually do a full body workout each time I train and alternate between 2 routines: Workout A Squat 3x5 Bench Press 3x5 Pull up 3xn Hanging leg Raises 3xn Inverted bodyweight Row 3xn Workout B Deadlift 3x5 Overhead Press 3x5 Chin Up 3xn Barbell front Squat 3x5 Dips 3xn I've recently been doing a 2x per week 531 but moved on recently cos I always felt beat up after each session, I was spending too much time swapping plates and I was too knackered to do much the next day, I think that working shifts has probably set me back for this kind of programme due to poor rest and number of times I can train. I've moved to double progression instead in an attempt to make slow but steady progress so that when I can hit 3x5 in each weight I'll move up and then try 3x3 (I am considering an AMRAP set but not sure yet). Other details about me, I'm a 37M, 181cm and 83kg who started weight lifting to lose weight (When I started I was close to 100kg) I can add details of my lifts if that helps but hopefully that'll give you an idea of my programme and structure.

Google let me down Been training for about 4 years but cos I've been on shifts I've been trying to maintain and make small progress. Aims are just physical fitness, some strength progression and looking half decent naked...oh yeah and moving my body effectively and being able to run 6 miles...so not too ambitious!

Hola fellow nerds! I'm currently in the process of moving my programme round, and one thing I'd like to do is have an accessory exercise for my days when I do a back squat, but sort of like the equivalent of when you do a workout and dead lift, then you may do front squats as an accessory. I've had a look around the internet but my Google Fu is clearly lacking as all I can find is articles either asking about squatting and deadlifting on the same day, or comparing front squats and deadlifts...but not a lot telling me what the answer to the riddle: Back squats are to dead lifts, then front squats are to ... Any help is greatly appreciated!

Good luck! Hope it's as pain free as possible... Sent from my Moto G (4) using Tapatalk

Nothing crazy, I'd like to hit 1.5x bodyweight DL and 1 x bodyweight squat, so I'm close, I've just started 531 so hopefully that'll keep me consistent to either hit them or go above! What about you? What golas you got?

I am indeed! Hope you had a good Christmas and New Year? Now I'm working on slaying the next dragon and going for sets of 10 along with getting my squat and Deadlift up over the next year!

Hi there Miss! I've actually changed over from this routine to Wendlers 5/3/1 as I prefer the fact that it's a bit simpler but still has a level of periodisation and allows me the flexibility to add in different accessory work (pull ups, dip, inverted body weight rows and the like) However APRE is Auto-regulatory Progressive Resistance Exercise, and the approach is sort of as follows: 3RM Protocol 6RM Protocol 10RM Protocol 50% of 3RM – 6 reps 50% of 6RM – 10 reps 50% of 10RM – 12 reps 75% of 3RM – 3 reps 75% of 6RM – 6 reps 75% of 10RM – 10 reps Reps to failure with 3RM Reps to failure with 6RM Reps to failure with 10RM Adjusted reps to failure Adjusted reps to failure Adjusted reps to failure And to adjust after the test set: Reps in third set (6RM protocol) Adjustment for fourth set (kg) 0-2 -2.5 to -5 3-4 0 to -2.5 5-7 No change 8-12 +2.5 to +5 > 13 +5 to +7.5 I've stolen the above from Tony Gentilcore's page for the extra stuff...

Hi there, I've been training for about 3 years now, worked with different programs including 5x5 Stronglifts and Greyskull LP as well, so always working in the 3-5 rep level. I've recently read up on APRE and to be fair I really like the idea of it for 2 reasons, the variety of rep ranges and it's pretty flexible with regards to the exercises that you do. However, recently I've found that when working in the 10 rep range, I'm able to hit 10 or more on my first work set, but then on my second I'll hit less than 10, sometimes as low as 5. I'm putting the question out there to ask if there's anything I can do to improve or is this down to a lack of working in this rep range for such a long time and I'll need to just persevere? My current routine is as follows: Routine A Squats Bench Press Inverted bodyweight rows (EMOM or Max number) Pull ups (EMOM or Max number) Routine B Deadlift Overhead Press Chin up (EMOM or max number) Barbell Front Squat Dip (EMOM or Max number) I alternate the EMOM and max effort for each bodyweight exercise so if I do EMOM for inverted bodyweight rows then it will be max effort for pull ups. Along with the 2 routine above, I use different rep schemes as well as per APRE: 3 RM 6 RM 10 RM and I do a different rep scheme for each workout as follows: Week 1 Routine A - 6 RM Routine B - 10 Rm Week 2 Routine A - 3RM Routine B - 6RM Week 3 Routine A - 10 RM Routine B - 3RM I'll usually add in a HIIT/SS cardio session a week as well with some bodyweight stuff thrown in too. My training schedule is a bit disjointed due to working shifts, hobbies and life but it's helping me keep to my goals of some strength, some cardio fitness and keeping weight off but I just struggle with the 10 RM sessions! So can anyone help with regards to that level or the periodisation? I only picked it as variety is the spice of life and all that! Many thanks in advance for the help!

Wow! That's crazy! and really rubbish (in an injury way) but good that you're seeing the surgeon soon! I really hope it all goes ok for you!

I'm not too bad cheers! Keeping busy, still on the crazy shifts but managing! How are you going now?

I know that I've not been on here for a long time, however, my training hasn't wavered and I've still kept fighting the good fight... My story starts 3 years ago, I began strength training at the gym, I was unable to perform a single pull up or chin up, I then put in the time every. single. session. to improve that. I did inverted body-weight rows I did band assisted pull ups and chin ups I did single chin ups I never thought I'd progress beyond that, I'd never hit that magic 10. Yesterday when I trained I decided to see how far I'd come: 10 strict chin-ups rest for a minute 2 more rest for a minute 2 more I have no idea where it came from, but I suspect that every session, every little tweak, every practice, brought me a little closer to that goal. So yeah, that why I put this in the woot room!

Obligatory fnar fnar - erectors - also is it feasible to use foam rolled my erectors as a euphemism? Sorry Gainsdalf, I bet it must have been painful

OUCH! Well, thankfully it appears it have cleared up of it's own accord from last night (after watching Civil War! It was awesome!) So back on it tomorrow and I'll see how I get on (still gonna go light though!)